rakoo on Nostr: Starting the week with some lifting #workout #fitness #ohp OHP 555 January 13 ...

Starting the week with some lifting

#workout #fitness #ohp


OHP 555
January 13 15:17-17:55

Barbell Shoulder Press
1. 19 Kg x 5 Reps
2. 23 Kg x 5 Reps
3. 28 Kg x 3 Reps
4. 30 Kg x 5 Reps
5. 34 Kg x 5 Reps
6. 39 Kg x 5 Reps

Barbell Bench Press
1. 52 Kg x 10 Reps
2. 49 Kg x 10 Reps
3. 45 Kg x 10 Reps
4. 41 Kg x 10 Reps
5. 37 Kg x 10 Reps

Pullup
1. 85 Kg x 7 Reps
2. 85 Kg x 5 Reps
3. 85 Kg x 4 Reps
4. 85 Kg x 4 Reps
5. 85 Kg x 2 Reps

Alternating Dumbbell Hammer Curl
1. 10 Kg x 8 Reps
2. 10 Kg x 8 Reps
3. 10 Kg x 9 Reps

Dumbbell Side Raise
1. 5 Kg x 13 Reps
2. 5 Kg x 13 Reps
3. 5 Kg x 13 Reps

Bent-over Side Raise
1. 10 Kg x 10 Reps
2. 10 Kg x 10 Reps
3. 10 Kg x 10 Reps